Bowflex TreadClimber TC5000 - Manual (Page 62)

59 Bowflex ® TreadClimber ® Owner’s Manual
Body Leanness Program
Q. I’m a 40-year-old woman with a teenage son
and daughter. My husband and I both want to
lose 10 pounds and the children would also
like to lose some weight. Can I put the whole
family on the program?
A. It would be great if you could, but you cannot.
The number of calories per day is the problem.
Teenagers require significantly more calories
each day than 1500, which is the highest level.
Check with a registered dietician (RD) for
appropriate recommendations.
Q. What happens after six weeks? How do
I continue the program if I need to lose
more weight?
A. You should repeat the program for as long
as it takes you to reach your goal. There are,
however, a few guidelines and modifications
to apply.
Repeat the eating plan exactly as before: Men,
go back to 1500 calories a day for two weeks.
Women, go back to 1200 calories a day for
two weeks. Then, descend your calories in the
same manner.
Keep your super-hydration schedule at the
highest level. In other words, sip 1 5/8 gallons
of ice-cold water each day.
Q. I’m pleased that I lost the fat I wanted to
lose. What do I do to maintain my new body
weight?
A. Once you’ve lost your excessive fat, your next
task is to maintain that status. The following
section shows the adjustments you need to
make to your current practices.
Maintaining Your Lean Body
Adhere to a carbohydrate-rich, moderate-calorie
eating plan.
Instead of eating from 1000 to 1500 calories a day,
you’ll be consuming from 1600 to 2400 calories
per day. Maybe you can eat even more after your
new body weight has stabilized. Trial-and-error
experimentation is a must. Women should start
with 1600 calories, and men with 2000 calories per
day. Note what happens after a week. If your body
weight keeps going down, raise the calories by
100 or 200; depending on how much weight you
lost during the last week.
Soon, you should reach a level where your body
weight stabilizes. That level is your daily calorie
requirement. Naturally, you’ll be able to consume
other foods than those listed in the Body Leanness
Program eating plan. By then, however, you
should know the value of being a smart shopper
and a wise eater. Read labels. Compare nutritional
information. Be conscious of the ideal 60:20:20
ratio for carbohydrates, proteins, and fats.
Eat smaller meals more frequently.
You’ve been limiting your five meals per day to
300 calories if you’re a woman, or 500 calories
if you’re a man. You may now up the calories by
100. What happens if during a single meal you
eat more than 400 calories if you’re a woman, or
600 calories if you’re a man? Don’t panic. Simply
understand that you will sometimes backslide.
Learn to anticipate these urges and take corrective
action.
Drink at least 1 gallon of cold water each day.
You should realize by now the benefits of
consuming plenty of water each day. Make your
water bottle a permanent part of your lifestyle.